Traditional Pasta SaladTons of pasta, mayo, oil and other high-fat ingredients can sabotage a perfectly healthy pasta salad — traditional recipes contain around 310 calories and 22 grams of fat per 1/2 cup serving. Plus, most folks opt for more than 1/2 cup. To lighten it up, watch out for these common pitfalls.

The Pasta
Yes, pasta can fit into a healthy diet! Knowing how to plan pasta portions is half the battle. Traditional pasta salads usually call for around 2 cups of cooked pasta per person; that’s 400 calories without dressing or added ingredients. Aim for 3/4 to 1 cup of cooked pasta per serving instead.

The VeggiesBulk up your pasta salad with seasonal veggies. They’re low in calories (about 25 calories per 1/2 cup) and loaded with vitamins, minerals and other important nutrients, so no need to skimp here! Add tomatoes, broccoli, scallions, asparagus, bell peppers, summer squash or corn — the options are endless.

The DressingHere’s another potential calorie trap. Mayonnaise and oil can rack up calories instantaneously. Oil contains 120 calories and 14 grams fat per tablespoon and mayonnaise contains 57 calories and 5 grams fat for 1 tablespoon. That may not sound like a lot, but remember most folks use an average of 1/2 cup of either to their pasta salad, which adds up to 906 calories from oil or 458 calories from mayonnaise! Instead, aim for 1 tablespoon of oil or 2 tablespoons of low-fat mayo or salad dressing per person, which will cut down the calories significantly.

The ExtrasCheese or beans are yummy additions to spike up flavor, but are also calorie-heavy. Aim for about 1 tablespoon of beans and 1/2 ounce of cubed cheese per serving.

It’s also important to remember that some folks have nut allergies or dairy intolerances, so a simple salad may be more suitable for a larger crowd.